Exercise:
1. 1. Cut asparagus and blanch for later use.
1.2, another small pot, because the salmon itself contains oil, so there is no oil. Heat the pan on low heat, add salmon and stir-fry a few times until the fish changes color slightly. Immediately add the asparagus that has been blanched before and stir fry.
Tip: Smoked salmon is salty, so no extra seasoning is needed. If you change to other fish, you can add salt and black pepper yourself.
2. Low-calorie barbecue balls for office workers' fitness meals
Exercise:
2.3. Knead into small balls of uniform size, put them in a baking tray, and preheat them in the oven at 220 degrees for about 20 minutes.
Tip: The baking time is adjusted according to the temperature of your oven. You can change the direction of the baking tray halfway.
3. office workers don't eat fried chicken breast for fitness meals.
Just marinate 15 minutes and fry out of the pan. Chicken breast dishes suitable for office workers are delicious.
Ingredients: a piece of chicken breast, a little soy sauce, a little dried starch, and a little chopped black pepper.
Exercise:
3.2, put the meat into the plate, add soy sauce or like other spices. I colored it with a little soy sauce. You can try to pursue beauty. After curing 15 minutes, the starch on both sides should be evenly coated.
3.3, heat the pot to eight minutes, add the chicken breast and immediately turn to low heat (very important), cover the lid, when the hissing sound starts to get bigger, open the lid and turn it over, sprinkle some black pepper, cover the lid and wait for it to hiss.
Tip: You don't need too much starch, just a thin layer. This practice can lock the moisture in the meat and make the surface slightly brittle. I tried not to pat starch, which is completely oil-free and will not stick to the pan, but the taste is firewood. Starch-free method No matter how moist the sauce in the photo is, it is still dry and chewy.
What do office workers eat for fitness? 4. salmon. Salmon is a healthy food with high protein and low calorie. In addition, it also contains calcium, iron, zinc, magnesium, phosphorus and other vitamins and minerals, and is rich in unsaturated fatty acids. Of all fish, salmon contains? -3 unsaturated fatty acids are the most, and eating this will help you lose weight.
Dietary precautions during fitness 1, to increase the intake of protein.
2, the right amount of carbohydrates